Identical Twins Study Supports Broad Health Benefits of Vegan Diet
The idea that reducing meat consumption enhances cardiovascular health is not groundbreaking, but previous studies affirming this have often been hindered by confounding factors like genetics, background, and lifestyle. Now, researchers have minimized many of these variables by conducting a study on identical twins, comparing the effects of a healthy omnivore diet with a healthy vegan one.
Stanford University enlisted 22 pairs of identical twins who were raised together and reported similar current lifestyles for an eight-week trial with controlled meal plans. The goal was to contribute more robust data to reinforce the existing body of evidence.
Stanford Professor Highlights the Engaging Elements of the Vegan Diet Study
“This study not only offered an innovative approach to affirm that a vegan diet is healthier than the traditional omnivore diet but also made the research engaging with the unique dynamics of the participating twins,” said Christopher Gardner, a Stanford professor of medicine. “They shared a similar fashion sense, speech patterns, and a banter that could only emerge from spending an extensive amount of time together.”
Out of the twin sets, averaging 39.6 years in age, over three-quarters were cohabiting during the study, and 69% considered themselves very similar to their twin.
During the eight-week trial, twins were randomly assigned to follow either a healthy plant-based or a healthy omnivorous diet. The initial month involved a meal delivery service providing nutritionist-designed meals, after which participants prepared their own meals according to their dietary guidelines.
Assessments were conducted before, during, and after the trial, including bloodwork, weigh-ins, and feces testing. Participants on the vegan diet experienced the most significant change in low-density lipoprotein cholesterol (LDL-C), decreasing from 110.7 mg/dL to 95.5 mg/dL (compared to 118.5 mg/dL to 116.1 mg/dL in the omnivores). The optimal range is below 100 mg/dL.
Notable Insight and Anticipated Impact on Those with Higher Baseline Measurements
It’s noteworthy that the twins generally had reasonably healthy LDL levels at the study’s onset, and Gardner anticipated a more pronounced decrease for those with higher baseline measurements.
The vegan group also witnessed a roughly 20% decrease in fasting insulin levels and shed an average of 4.2 pounds (1.9 kg) more than their meat-eating counterparts.
“Given these findings and considerations about longevity, adopting a more plant-based diet would likely be beneficial for most individuals,” remarked Gardner.
Both diet plans emphasized vegetables, legumes, and whole grains while excluding refined sugars and starches. The plant-based diet excluded all animal products, including eggs and dairy, while the omnivorous plan incorporated fish, chicken, eggs, cheese, and dairy.
At the study’s conclusion, 43 participants successfully completed it, underscoring the feasibility of learning to prepare healthy meals—a skill the twins had to acquire once the 21-meals-a-week deliveries ceased after week four.
“Our study employed a widely applicable diet accessible to everyone, as 21 out of the 22 vegans adhered to the diet,” noted Gardner. “This suggests that individuals opting for a vegan diet can enhance their long-term health in two months, with the most significant changes occurring in the initial month.”
Vegan Diet Twins Displayed a Biologically Younger Age, Paving the Way for Future Studies
Remarkably, and a topic for a future study, the twins following the vegan diet exhibited a biologically younger age, indicating a lower biological age compared to their chronological age.
“A vegan diet can offer additional advantages such as enhanced gut bacteria and the mitigation of telomere loss, contributing to the slowdown of aging in the body,” commented Gardner.
While the researchers acknowledge that a single study may not compel everyone to fully embrace a plant-based diet (one vegan twin mentioned consuming less due to a preference for fewer whole grains or vegetables), the key insight from this research underscores the effectiveness of reducing saturated fats, increasing dietary fiber, and losing weight in enhancing cardiovascular health.
“What’s more crucial than strict veganism is incorporating more plant-based foods into your diet,” stated Gardner, who has followed a “mostly vegan” lifestyle for 40 years. “Fortunately, embracing enjoyable vegan multicultural dishes like Indian masala, Asian stir-fry, and African lentil-based meals can be an excellent initial step.”
Read the original article on: New Atlas
